Tank top season may be coming to a close in line with the summer months, but that doesn’t mean you should be fine with that flab wiggling and jiggling off the back of your arms. Winter is not for hibernating, and sweaters and coats aren’t for covering up–they’re for keeping warm. The holidays will be here before you know it and, who knows? Your arms may need to make a party appearance in something sleeveless. Why not whip them into shape now so that when it comes time to deck the halls, you won’t need to add it to your already packed December to-do list?
We’ve put together five tricep exercises to try in your workout routine. Add them in each week and you’re sure to see your arms go from flab to fab.
How to Get Rid of Arm Jiggle: 5 Exercises You Need
Medicine Ball Push Up: Push ups are a versatile exercise that work a lot of upper body muscles. Switch up this sculptor by adding a prop. The set up is similar to kneeling push up position, but instead of placing your hands on the floor, place your hands on the sides of a medicine ball. The closer hand placement will target the upper arms better. Slowly lower your body toward the ball until your chest touches. Then push up on the ball, being careful to keep it steady, and return to the starting position. Complete two to three sets of 15 reps. When it gets too too easy, start to work up to a non-kneeling push-up position.
Body Weight Dip: Skip the dips for chips and get your arms in on the action. For the dipping newbie, start on the floor in a crab position, where you are seated on the floor with your knees bent and your feet flat on the floor. Place your hands behind you so that your fingers are facing your heels. Raise your pelvis off the ground about three or more inches. From here, start your rep by bending at your elbow so that your raised butt touches the ground. Straighten your arms to return the starting position, being careful not to lock your elbows. If this is too easy, try the same motion with your hands on a stable chair. Still too easy? Place the legs out straight. Do two to three sets of 12 reps.
Floor Pull Up: Did you freak out a little when you saw pull up? Don’t fret, these aren’t the full body-weight kind. To do these, you will need a stable bar that is low to the ground. If you have access to a weight room, look for a Smith machine, which has a barbell that slides up and down on a path and can be locked in at different heights. From the lowest or second lowest setting from the ground, lock the barbell in place and lie beneath it so that your chest is parallel with the bar. Grip the bar so that your palms are about shoulder width apart and are facing you. Engage your arms and back muscles as you pull your body toward the bar. If the bar is too low, raise it to allow better range of motion. Complete as many reps you can are unable to do any more. Rest, and repeat a second set.
Banded Tricep Extension:Using an exercise band and door anchor, secure the anchor into the top of a closed door (or as instructed) at the center of the band. There should be two equal sides of the band. Hold one end of the band in each hand and bring your hands to the center of your chest with your elbows slightly angled out. Step far enough away from the door so that there is light tension on the band. Begin the rep by straightening your arms in the direction of your angled elbows (you should look sort of like an arrow). End the rep by returning your arms to the bent position. Change the band tension to change the difficulty level. Do two to three sets of 12 reps.
Lying Tricep Extension: Lay back on a bench, or on a stability ball to add in your abs, with lightweight dumbbells in each hand. Raise your arms straight above your shoulders, and start the rep by bending your arms at the elbows. Finish the rep by returning to a straight-arm position. Be sure to keep your arms still throughout the movement. Decrease to a lighter dumbbell if you are unable to keep your arms stable at the shoulder when lifting the weight. Increase the dumbbell weight if it is too easy. Aim for three sets of 15.
While these arm exercises will get toned in a short time, there are endless ways to wave good-bye without the extra wiggle help from your triceps. Tell us about your tried and true arm sculptor!